The Swiss Secret to Optimal Health: Sample Meal Plan

The Swiss Secret to Optimal Health is a book written by Dr. Thomas Rau in Switzerland. In Swiss Secret to Optimal Health, he describes a detoxification diet designed to help the body with a number of problems.

What Is the Swiss Secret to Optimal Health?

This detoxification diet is designed to heal the body by doing the following things:

  • Regulate the body’s pH balance.
  • Strengthen the body’s immune system.
  • Cleanse the body of toxins.
  • Aid the body’s fight against illnesses, such as diabetes, arthritis and allergies.
  • Heal both the body and the mind.

The Swiss Secret to Optimal Health does this by starting you on a week-long diet of elimination of all processed foods and animal protein. This first week of the diet is strictly vegetables with a small amount of grains and fruit. Caffeine, alcohol and refined sugar are strictly out.

This leads to three week plan where calories are added and some of the restricted foods are lifted. Vegetables still make up the bulk of the diet, but some meats—chicken and fish—are allowed, making this not a strict vegetarian diet. Animal products, such as dairy, are allowed—although the Swiss Secret to Optimal Health recommends sheep or goat dairy products rather than cow.

Exercise is not recommended during the first week due to the low calorie content. In addition, the Swiss Secret to Optimal Health recommends taking that week off of work to eliminate stress.

Recommended Foods

  • Vegetable juice
  • Vegetable soup
  • Steamed vegetables
  • Salad
  • Apples
  • Grapefruit
  • Whole grains
  • Olive oil
  • Flaxseed oil
  • Lemon juice
  • Seeds
  • Nuts
  • Legumes
  • Fish
  • Chicken
  • Sheep or goat cheese
  • Herb tea

Sample Meal Plan

Before breakfast:

  • 1 tbsp of flax oil


  • ½ cup of cooked oats
  • 1 date, chopped
  • ½ of a grapefruit
  • ½ of an apple
  • 8 oz of vegetable broth
  • 1 cup of green or herb tea


  • ½ of an apple


  • 1 cup of salad with 1 tbsp of olive oil and 1 tbsp of lemon juice
  • 1 cup of steamed vegetables
  • 1 small potato, prepared how you like
  • 1 tbsp of sunflower seeds
  • 2 tsp of balsamic vinegar with 2 tsp of olive oil


  • ½ avocado


  • ½ cup of vegetable juice
  • 2 cups of vegetable soup
  • 1 cup of steamed vegetables
  • 1 cup of herb tea

Remember that fish and chicken are also allowed on this diet. This means if you want to substitute any of the vegetables dishes with an equivalent dish of fish or chicken, feel free to do so.

This meal plan is only meant to be a sample of the types of foods you should be eating in a day using the guidelines of the Swiss Secret to Optimal Health. Feel free to modify this meal plan or invent your own. Vegetables chosen for this meal plan can be of any variety you enjoy. If you don’t like apples or grapefruit, feel free to substitute with a fruit of your choice.


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